AO: f3dawghouse
Q: JD
PAX: Buck, Kojak, turbine
FNGs: None
COUNT: 4
A RESPECTable Kb workout. Nothing but Respects this morning! A lot of chatter about the plan at stated by the Q. Plan was 4 rounds consisting of 4 exercises with 3 sets of increasing number of reps and a mosey around the courtyard after last set of reps. Easy, yes?? Maybe not, you had to be there.

Great effort out there this morning. I do like a challenge and I like to think you F3 men do too. If you are going to come out at O’dark-thirty, you should get your money’s worth and from what I heard I think you did. I hope so. We only completed 3 rounds. Thanks to Kojak for urging us on to complete the last exercise of round 3. I was going to call time. Thank you sir!!

WARMUP:
SSH x 20 (IC)
IST x 20 (IC)
Shoulder stretch
Arm Circles
Penny Pickers x15 (IC)
THE THANG:
Round 1: Reps of 5, 10, 15
– Curls
– O/H Tricep Extensions (aka skull crushers?)
– Clean and Press
– Mason Twists w or w/o iron
– Mosey after 3rd set of reps
R 2: reps of 10, 15, 20
– Sit and Press
– Rev KB Lunge
– Halo (aka not scull crushers?)
– WWIIs w or w/o iron
– Mosey
R 3: reps of 15, 20, 25
– Thrusters
– Dips
– Lawnmowers
– RBC w or w/o iron

MARY: People’s Mary
Pretzel Crunch: Buck

ANNOUNCEMENTS:
If you haven’t signed up for the Afton Challenge. There’s still time.
COT:
Prayers for Buck’s son as begins a new career as a soon to be married man and a Navy man! Good luck and Go Navy!!

“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow; but woe to him who is alone when he falls and has not another to lift him up. “. Ecclesiastes 4:9-10